Hey folks, I’m 62, hitting the hay by 8-9 PM and up at 4:30 AM for work. Even with mild sleep apnea and CPAP, I’m foggy most days and desperate for naps by noon. Weekend naps stretch 4 hours but leave me more drained. Labs (Vit D, B, cortisol) are normal, but something’s off—maybe hormones? Waiting for an endocrinologist. Anyone else stuck in this cycle? Any tricks to stay sharp during the day?
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Hi! Thank you so much for sharing — that sounds really frustrating! Even with CPAP and a good bedtime, it’s surprisingly common to still feel foggy during the day. Sometimes sleep apnea still sneaks in subtle disruptions, and hormones, circadian rhythm, or other factors can play a role too.
A few things that have helped others in similar situations:
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Short naps (20–30 minutes) rather than long ones — they refresh without leaving you groggy.
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Morning sunlight — getting outside soon after waking can help reset your internal clock.
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Consistent routine — keeping bed and wake times steady, even on weekends, can make a difference.
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Light movement — stretching or a short walk in the morning or midday can boost alertness.
You’re definitely not alone in this — lots of people with mild sleep apnea and normal labs still hit these energy walls. Fingers crossed your endocrinologist can help pinpoint anything else, but hopefully a few of these tweaks help you feel a bit more awake during the day. 